You are listening to a meditation from Sound Science Soul.
This meditation is a method of accessing the Alpha state of mind based on and from the Achieving Alpha Method in the book The Silva Mind Control Method by Jose Silva.
This method comes from the 1977 version of the book.
This meditation combines a short breathwork exercise with Jose Silva's method.
And the goal here is to help you enter Alpha state any time of day.
This is the next step in furthering your ability to access the Alpha level after you have achieved an Alpha level of mind through Jose Silva's morning countdown exercises.
At this point,
Once you can achieve an Alpha state in the morning after only counting five to one,
Now you are ready to enter the Alpha level at any time of day you choose.
However,
Jose Silva explains that you will need to again train your brain a bit to do so since you will be entering Alpha from Beta as opposed to just staying in Alpha.
You will only need about 10 to 15 minutes to do this exercise.
Let's begin.
Sit comfortably either straight up somewhere your feet can lie flat on the floor or sit cross-legged either in a chair on a bed or on the floor.
Placing your hands loosely in your lap,
Keep your head straight,
Your spine erect,
And take a series of three breaths in order to calm your body,
Calm your nervous system.
Breathe in deeply through the nose,
Fill in your abdomen,
Pause and hold the breath here,
And then expel the breath completely.
Breathe out longer than the inhale or the hold as this activates your parasympathetic nervous system,
Bringing you into a calmer state.
Breathe in deeply again through the nose,
Pause and hold,
And then release the breath fully but slowly as though you are slowly deflating a balloon.
Again,
Breathe out longer than the inhale or the hold.
Feel any pressure in your chest or your stomach,
And then release the breath as you exhale and exhale.
Breathe in a final last time through the nose,
Pause and hold,
And then blow a steady stream of air from your mouth as you release the breath.
This time blow out the air as long as possible.
Keep releasing the breath until your lungs are completely empty and you feel much less tension than you feel in your chest.
Keep releasing the breath until your lungs are completely empty and you feel much less tension throughout your body.
In order to fully relax your body,
Concentrate on one part of your body and consciously relax it,
Moving from your feet up to your head.
Focus on your left foot.
Relax.
Focus on your right foot.
Relax.
Move to your left calf.
Relax.
Then to your right calf.
Relax.
Focus on your left thigh,
Relaxing it completely.
Then doing the same with your right thigh.
Relax it completely.
Move to the area around your left thigh.
Relax.
Move to the area around your perineum and around your sex reproduction and elimination organs and completely relax.
Focus on the lower abdomen and then the upper abdomen,
Feeling a release of tension throughout these areas.
While the lower areas remain relaxed,
Move up into the chest and into the heart center,
Relaxing these areas completely.
Bring your attention to the throat,
To the neck,
And feel the lower abdomen and the upper abdomen.
Then focus on the left hand and then the right.
Relax.
Bring your attention to your left arm,
Up into the shoulder,
And then move up into the chest.
Bring your attention to your left arm,
Up into the shoulder,
And then the right arm,
Up into the shoulder,
Releasing all tension in both hands and arms.
Focus on your face and each individual part,
Your nose,
Your ears,
Your cheeks,
Your eyes,
Your forehead,
Your mouth,
And finally your scalp.
Relax completely.
Pick a spot on the wall opposite you about 45 degrees above eye level.
Gaze at this spot until your eyelids feel heavy and begin to close.
We'll pause here for a few minutes to give you time to gaze.
When you hear my voice again,
We will count down from 50 to 1.
Thank you.
You you you you Now it's time to count down from 50 to 1.
We'll pause here to allow you to do so.
Once you are done counting,
Sit quietly for a few minutes in the alpha state.
When you hear my voice again,
We'll guide you out of alpha.
You you you you you you you you you you In order to come out of the alpha state,
You repeat to yourself and repeat after me.
I will slowly become more aware as I count from 1 to 5.
When I get to 5,
I will open my eyes,
Be wide awake,
Feeling healthy,
Feeling better than before.
1 2 3 Awakening fully,
Feeling better.
4 5 Open your eyes.
You are wide awake,
Feeling better than before.
Count from 50 to 1 for 10 days,
Then 10 to 1 for another 10 days,
Then 5 to 1 from then on.
Once you are counting from 5 to 1,
It's time to introduce visualization into your practice.
Jose Silva recommends that since you can use this exercise any time of day,
That you meditate 2 to 3 times per day to learn how to easily access alpha and utilize visualization.
